Social media has become an integral part of modern life, but managing its influence can be challenging. This article presents practical strategies for setting boundaries with social media, drawing from expert insights and research. Readers will discover effective techniques to create a healthier relationship with digital platforms while maintaining productivity and well-being.
- Establish a No-Phone Evening Window
- Schedule Intentional Social Media Time
- Use Timer Blocks to Limit Access
- Keep Social Apps Off Home Screen
- Implement a Digital Sunset Routine
- Set a Digital Curfew for Better Sleep
- Take Regular Screen-Free Breaks Throughout Day
- Approach Social Media with Clear Intent
- Create Offline Spaces in Daily Life
- Disable Non-Work Notifications and Set Limits
- Design for Friction in App Usage
- Structure Social Media Use with Scheduled Windows
- Separate Work and Personal Devices
- Switch Phone Display to Grayscale Mode
- Use Social Media as a Targeted Tool
- Curate Content for Wellness and Connection
- Treat Social Media as a Deliberate Act
- Apply Two-Minute Rule for Purposeful Scrolling
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Establish a No-Phone Evening Window
One boundary that has made a real difference in my personal life is setting a strict “no phone” window between 7 PM and 10 PM. It’s the time I dedicate to unwinding, spending time with family, reading, or simply being present. I used to scroll endlessly through social media during that time, thinking it was helping me relax — but in reality, it was just keeping my brain wired and my attention fragmented.
Now, I physically keep my phone in another room after 7 PM. No exceptions. It felt uncomfortable at first — almost as if I was missing out on something — but within a few days, I started to appreciate how much more grounded and calm I felt in the evenings. I sleep better, I think more clearly, and I’ve reconnected with hobbies I hadn’t touched in years.
The constant stimulation of social media makes it difficult to be still. Creating this boundary gave me permission to disconnect and breathe a little. It’s not about cutting social media out completely — it’s just about choosing when and how I engage, instead of letting it dictate my evenings.
Ram Thakur, Founder, Solution Suggest
Schedule Intentional Social Media Time
As someone deeply embedded in the digital space, I live in the tension between needing to be plugged in for work and desperately wanting to unplug for life. Social media, while an incredible tool for connection and growth, can easily blur into noise if you don’t draw the line intentionally. For me, setting boundaries isn’t about rigid rules — it’s about designing a system that protects my focus and mental bandwidth, while still letting me show up meaningfully online.
The game-changer was reframing how I feel about social media. Instead of seeing it as something I have to constantly monitor, I treat it like a meeting: scheduled, intentional, and limited in scope. I carved out two dedicated 30-minute windows in my day — morning and late afternoon — where I can post, engage, reply, and scroll without guilt. Outside of those windows, everything is off: notifications, badges, the whole lot. That one shift alone gave me back hours and lowered my resting anxiety levels almost instantly.
What’s helped most, though, is being brutally honest with myself about why I’m using each platform. If I catch myself mindlessly scrolling, I pause and ask, “Is this fueling me — or just filling time?” That moment of reflection brings me back to center. It’s less about willpower and more about awareness.
Also, I’ve made peace with not needing to be everywhere, all the time. As someone who advises brands on how to cut through noise, I’ve learned that quality presence in a few key spaces beats shallow activity across many. I apply that same thinking to my personal social media: show up where it matters, show up with intention, and let go of the pressure to perform constantly.
The truth is, social media isn’t the enemy — unconscious consumption is. The more deliberate I’ve become with my digital boundaries, the more space I’ve found for real life: deeper thinking, unhurried creativity, better sleep, actual presence. And honestly? That’s where the magic — and the sanity — live.
John Mac, Serial Entrepreneur, UNIBATT
Use Timer Blocks to Limit Access
There are numerous apps and browser extensions available that make limiting social media time easy. During the day, I use what is essentially a timer block on social media through one of these tools. Until the timer expires, I cannot access the website. It’s remarkable how reflexive checking social media — just like checking email — can be, and this is a simple way to eliminate that habit and stay focused on the task at hand.
Lora Shaw, Vice President of Operations, Pet Palace
Keep Social Apps Off Home Screen
I treat social media like any other tool: useful, but not always necessary. One thing that has helped is physically separating it from my day. I keep all social apps off my home screen, and I only check them from my desktop, not my phone. That way, scrolling is not my reflex when I’m bored, but a conscious decision.
It sounds simple, but changing the default makes a huge difference. I still stay up to date, but I’m not constantly bouncing between other people’s lives and my own. It gives my brain room to reset, and I’ve found I actually enjoy social media more when I’m not living in it.
Matias Rodsevich, Founder & CEO, PRLab
Implement a Digital Sunset Routine
I have found that the same discipline I apply at the gym and with my athletes works wonders when it comes to social media as well. I call my approach “my digital sunset,” where I enable the Do Not Disturb feature on my phone every day at roughly the same time. I usually do this at 7 or 8 PM, which gives me enough time to unwind, stretch, have a nice, healthy meal, and spend time with people I love.
On the weekends, I try to avoid doom scrolling as much as possible. I set up predetermined time blocks throughout my day devoted to social media scrolling, and then I fully log off. I usually spend around 20 to 30 minutes, 2 to 3 times a day, checking my notifications and scrolling through my feed. The rest of the time during the weekend is reserved for outdoor activities, adventures with friends and family, or having mindful downtime.
I started treating social media like a workout slot, rather than a scattered, open-ended habit. This way, I have my mornings and evenings to myself, where I can focus on resting, reflecting, and connecting with what matters most.
Maria Vazquez, Head of Training, MYWOWFIT
Set a Digital Curfew for Better Sleep
I hold a management position, and sometimes in my free time, I go to social media to read news about innovations in technology, study user reviews, listen to presentations of new products on the market, or just scroll through TikTok. I’ve had instances when I scrolled through social media until late at night and came to work the next day, not having had enough sleep. After that, I consciously began to implement “hygiene” techniques for social media use.
The most effective technique was the “digital curfew.” I set myself a limit of not reading social media after 10 pm and before 9 am the next day. Alternatively, instead of surfing the Internet, I pick up a book and read it before going to bed.
By the way, I immediately noticed a difference in my health. Reading slows down or even eliminates the flow of thoughts. I became calmer and my mind was clearer because a lot of background noise from scrolling through social media disappeared. This technique also reduced my addiction and freed up time for other activities, such as spending time with my family.
Valentin Honcharov, CEO, Claspo
Take Regular Screen-Free Breaks Throughout Day
My approach to setting boundaries with social media in my personal life centers on building intentional screen-free breaks into my day. The most helpful strategy I’ve found is taking time to stand up, walk around, and disconnect physically and mentally from screens — even if it’s just for a few minutes at a time.
I’ve made it a habit to leave my phone behind when I take these breaks. Whether I’m stretching, stepping outside, or doing a small chore, the goal is to reset my focus and let my mind wander without the constant pull of notifications or scrolling. These moments help break the cycle of checking social media out of habit rather than purpose.
Over time, this simple practice has made it easier to recognize when I’m using social platforms mindfully versus passively. It gives me the space to return with more clarity and intention, rather than feeling drained or distracted. Boundaries don’t have to be extreme to be effective. Small, consistent actions like stepping away from screens help protect my time and attention without cutting me off from the value that social media can offer when used well.
Joe Benson, Cofounder, Eversite
Approach Social Media with Clear Intent
Managing social media boundaries began when I realized I was treating it like background noise. I would scroll through Instagram while half-listening to a meeting or check notifications before I even had coffee. It was scrolling for the sake of scrolling. So I flipped the logic. Now I treat social media like a design brief: if I don’t have a clear intent (to post something, to engage with a trend, to reply to someone specific), I don’t open the app.
What really helped was turning every “hook” back on myself. I used to think emotional hooks were a tool for audience retention. Then I noticed they worked on me too. Rage-bait, urgency headlines, fake vulnerability. I started asking: what is this making me feel, and who benefits from that emotion? If I can’t answer, I leave.
George Pettigrew, Creative Director, InboxArmy
Create Offline Spaces in Daily Life
I love this question, especially as someone who runs a social media agency. I’m constantly on social media for my clients, so finding a balance is crucial to maintaining my sanity.
Honestly, I’m still a work in progress when it comes to limiting screen time. When your brain is always half in “content mode,” it’s easy for the lines between work and personal life to blur quickly.
One thing that has helped is creating intentional spaces where I’m not consuming or creating content. No scrolling, no filming, no “just checking insights real quick.” Whether it’s going for a walk, having dinner with friends, or watching TV and leaving my phone in another room… I’ve learned I need that distance to stay both sane and creative. Even just physically putting my phone out of reach makes a big difference.
I also try to take at least one day a week where I don’t post anything. Not for a client, not for myself. I allow myself to exist offline, and it’s been a game-changer.
This is something I think anyone can try! Choose one day a week to go completely off social media. Turn on screen limits, delete the apps, or even power your phone down if you need to. Notice what shifts when you give your mind that space!
Boundaries aren’t perfect, but giving myself permission to pause has made all the difference.
Olivia Shears, Social Media Manager, Social Bean Agency
Disable Non-Work Notifications and Set Limits
I turn off all non-work notifications. No pings, no buzzes, just silence unless it’s urgent. That alone helps a lot.
I also keep social apps off my phone on weekends. If I want to check something, I use the desktop. The extra step makes me think twice.
One thing that really works for me is setting “scroll time.” I allow 15-20 minutes in the evening. Then I’m done.
You should make your phone boring. The harder it is to mindlessly scroll, the easier it is to stop.
Kristiyan Yankov, Growth Marketer, Co-founder, AboveApex
Design for Friction in App Usage
I design for friction. Most apps are built to be seamless, addictive, and dopamine-dripping. So I flip that script. I log out after every use. I remove all social apps from my home screen, and I use a grayscale filter during off-hours because scrolling Instagram in black and white is not that entertaining.
My primary objective is to make mindless social media usage just a little more inconvenient. That pause, that extra step, gives me a moment to ask: Why am I opening this app right now? If I’m bored, I go for a walk. If I’m lonely, I call someone. If I’m procrastinating… well, I open my Notes app and pretend I’m “drafting content.” Classic.
Since implementing this friction-based approach, I’ve felt more intentional with my attention. Social media is no longer the background noise of my day; it’s something I engage with consciously, which ironically makes it way more enjoyable and less likely to spiral into a doom-scroll at midnight.
Annika Nagy, Content Marketer, Fathercraft
Structure Social Media Use with Scheduled Windows
When it comes to social media, I’ve learned that clarity and structure are everything. To avoid getting pulled into the endless scroll, I stick to a few key practices that help me stay focused and intentional:
1. I schedule “intentional windows.” Rather than dipping in and out of apps all day, I block out a short, designated window — usually about 15 minutes after lunch — to check messages or view content people have sent me. It gives me space to be responsive without letting distractions hijack my day.
2. I create sharing shortcuts. People often share articles, videos, or posts they think I’ll find interesting. Instead of dropping everything to check it out immediately, I have a system — a dedicated chat thread so that I can review things in batches on my own time. It helps me stay present and prevents my focus from being dictated by notifications.
3. I rely on business suite tools. Since I use social media professionally, I lean on tools like Meta Business Suite or Buffer to plan, schedule, and monitor content. That way, I can stay productive without getting sidetracked by the algorithms’ siren songs.
4. I’m ruthless about unfollowing and muting. Even in business spaces, I regularly audit my feed. If someone’s content doesn’t align with my priorities — or just feels draining — I don’t hesitate to mute or unfollow. My time and energy are better spent engaging with content that adds value.
This structure helps me treat social media as a tool, not a habit. It keeps my usage purposeful and aligned with my broader goals, both personally and professionally.
Richie Gibson, Founder – Dating Coach, DATING BY RICHIE
Separate Work and Personal Devices
I’ve found that physically separating work and personal devices is the most effective way for me to set boundaries with social media. I don’t have any work apps on my personal phone, and I keep social apps off my work phone entirely. On weekends, I try to leave my phone in another room for blocks of time so I’m not checking it out of habit. I’ve also turned off almost all notifications, which cuts down on that constant pull to check in. It’s not perfect, but it helps me stay more present with family and protects my focus during the week.
Rob BonDurant, VP of Marketing, Osprey
Switch Phone Display to Grayscale Mode
I switched my phone to grayscale, converting it to black and white. This directly addresses the neuroscience behind social media addiction. Our brains are hardwired for novelty and reward, and color serves as a signal for both.
Every social media platform contains vibrant colors from an unending stream of photos and videos. Each splash of color provides a small dopamine hit, a small reward telling our brain there is something new and interesting to see. As a result, we remain hooked and scroll for longer, looking for the next stimulus.
When I put my phone on grayscale, I avoid dopamine hits from the visual aspect. The screen suddenly becomes less stimulating. The notifications, pictures, and videos seem flat, less engaging, and less distinct. Grayscale outsmarts the brain’s reward system. Social media becomes less appealing, and I return to what I was doing.
Andrew Juma, Chief Executive Officer, CustomWritings.com
Use Social Media as a Targeted Tool
This year, I’ve really focused on setting clearer boundaries with social media usage in my personal life.
Even though I create social media content, I make sure to have my content creation tasks in specific, dedicated time slots.
For example, if I’m checking in with friends, I’ll go directly to their profiles or our group chats, rather than getting sidetracked by the main feed.
If I’m looking for inspiration, I’ll visit specific accounts or hashtags related to my interests, and once I find what I’m looking for, I close the app. This method helps me avoid the endless scroll and the feeling of being constantly “on” or bombarded with information.
It’s about being intentional with my time online, treating social media as a tool for connection or information, rather than a default leisure activity.
Zakia Baniabbassian, Marketing Manager, Yomly
Curate Content for Wellness and Connection
With all technology, we have more control over content algorithms than we think. We should be mindful of our intentions, timing, and spaces. In my practice and personal life, the easiest way to set healthy boundaries with technology is by creating sacred spaces and times for media consumption and curating content that promotes wellness. If after scrolling you don’t feel more connected, then it’s time to start being more proactive about blocking certain content.
Havi Wolfson Hall, LCSW, Psychotherapist, Havi Wolfson Hall
Treat Social Media as a Deliberate Act
I have boundaries with social media because I use it as a tool rather than a habit. The best strategy I have managed to adopt is setting a period during which I am not allowed to scroll (specifically, the first and last hour of my day). I have also deleted notifications and moved apps off my home screen. This makes checking them a deliberate act rather than an involuntary habit.
My tip: Consider your digital environment and make it less provocative. It is, however, easier to stick to boundaries once they are created as part of your routine rather than just as an intention.
Richard Merrick, Director, Alliance Chauffeurs Ltd
Apply Two-Minute Rule for Purposeful Scrolling
Social media can be a slippery slope. The temptation of endless scrolling is real. However, I feel like I have a better connection with social media if I deliberately try to prioritize quality over quantity. I only follow people or apps that I believe will benefit my life or business in order to help me avoid potential pitfalls. This approach helps my feed remain a source of inspiration rather than a point of distraction.
One technique I use is the “two-minute rule.” When I find myself scrolling mindlessly, I remind myself that I only have two minutes to engage with content that serves a specific purpose, whether it’s learning something, interacting with people, or engaging with clients. If I can’t find such content within that time frame, I close the app immediately.
The objective is to use social media as a tool rather than a time sink, because as entrepreneurs, it can be easy to get lost in the noise of social media. Therefore, having strict boundaries enables me to be more present in my business and personal life.
Deepak Shukla, CEO, Pearl Lemon
